Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x5 at 80-83%
10 Diamond push-ups
Every :90sec
)

B: Metcon (Checkmark)

3 sets

8 DB Pullovers

12 DBs Floor close grip press

12 DBs flat bench flys

***

3 sets

10 BB Tricep ext - weighted

10 BB Skull crushers - weighted

10 Ring dips

***

GHD/Vups/Ceiling crunches

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Red band: 3 sets

12 Face pulls

12 Lat pulls

12 Wood chops

***

10min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

10min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Body Heat and Mobility

200m Run

:30 Alternating Overhead Tricep / Lat Stretch

:30 Bootstrap Squats

:20/:20 Samson Stretch

:30 Childs Pose

:30 Glute Bridges @ 3030 Tempo

:30 Extended Plank Reverse Bridge

General Prep

2-3 Sets: For Quality

9/7 Calorie Bike

8 Goblet Cossack Squats

8 Medball Squats

8 Medball Push Press

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

Then Start 15:00 Clock working up to 5RM

Front Squat (Take 12:00 to Establish
5RM Front Squat)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Engine Room" (Time)

3 Rounds for Time

20/14 Cal Bike or 28/20 Cal Row or Ski

50ft Dual DB Walking Lunge

400m Run

25 Wall Balls

Dumbbells: 2 × (Rx35/25, S 20/10)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.

Secondary Objective: Keep the Wall Balls to 2 or less sets per round.

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets: For Quality

5/5 Worlds Greatest Stretch

5/5 Thoracic Bridges

5 Inchworm Push-Ups

10 Down Dog Toe Touches

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Box Jumps

Specific

2 Sets:

3 Position Power Snatch (Empty Barbell)

- High Hang + Hang + Low Hang

2 Sets

8 Scapular Pull-Ups

8 Ring Rows

4 Burpee Box Jump Overs

Final Set-Up

Set-Up Station for Pull-Up modifications and Get Boxes Set-Up for the Burpee Box Jump Stations. Set Lanes and make sure athletes know the flow of the day before starting the clock and letting athletes start to build loads on the 1RM Power Snatch

Benchmark Testing

Test 1: 0:00-12:00

1RM Power Snatch

Primary Objective: 1RM Power Snatch / PR on Unbroken Strict Pull-Ups / Burpee Box Jump Overs in under 6:00

Secondary Objective: Complete each set of 10 Burpee Box Jump Overs on a similar pace

Power Snatch (Test 1: 0:00-12:00
1RM Power Snatch)

Pull-ups (Test 2: 15:00 - 16:00
Max Unbroken Strict Pull-Ups)

Burpee Box Jump Overs (Time)

Test 3: 20:00 - 27:00

For Time:

50 Burpee Box Jump Overs

*7 minute Cap

Box Height: (Rx24/20, S 20/16″)

Optional Accessories (Checkmark)

3 Sets

4 Dragon Flags

8-10 Cuban Rotations

10/10 Tall Kneeling Paloff Press

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 3min for 4 sets
10/10 Bulgarian split squats
**work two positions
B/T sets: 15 Cyclist squats (35# plate))

B: Shoulder Press (Every 2:30min
Strict press + Push press
3+5 60%
3+5 65%
3+4 70%
3+3 75%
3+3 75%
**B/T sets....
10 DBs Front to Side delt raises)

C: Metcon (Checkmark)

EMOM 10min: Finisher

Abmat situps

Russian twist

Vups or knee ups

Ankle touches

Hollow rock

Bicycle crunches

Ceiling crunches (weighted)

Side plank (right)

Side plank (left)

Tall plank

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

3 Sets: For Quality

5 Inchworm Push-Ups

15 Glute Bridge Banded Pull Aparts

8/8 Suitcase Kettlebell Deadlifts

:15/:15 Suitcase March

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 40%

3 Bench Press @ 45%

3 Bench Press @ 50%

-

Then get to working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Adjust to Floor Press / Dumbbell Bench Press / or Landmine Press for those with shoulder impingement issues.

"House Stark" (3 Rounds for distance)

12:00 EMOM

Min 1: 12 Dumbbell Hex Press

Min 2: 15/12 Cal Ski Erg

Min 3: - Max Distance Kettlebell Farmers Carry

Min 4: Rest

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebells: (Rx70/53, S 53/44)
Score = Sum Total Distance

Goal Distance = 200+ft

Primary Objective: Accumulate consistent farmer carry distances across all three work intervals

Secondary Objective: Maintain unbroken Hex Press reps and complete the Ski Erg in under 50 seconds

Optional Accessory Finisher (Checkmark)

For Quality

3 Sets:

8-8-8-8 Banded A-T-Y-W's

15 Dual Dumbbell Skull Crushers

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep and Activation

2 Sets

1:00 Cardio Choice (Preferably Bike)

:30 Jump Rope

:30 Alternating Deadbugs

:30 Bird Dogs

10 Ring Rows

16 Glute Bridge Marches

Final Movement Set-Up

Review Inverted Rows and Set-Up

-

2 Sets: Priming System and Working through Workout Flow

15 Double Unders or 30 Single Unders

10 Abmat Sit-Ups

:20 Bike @ Working Pace

6-8 Inverted Rows

"The Night's Watch" (AMRAP - Rounds and Reps)

Teams of 3

30:00 AMRAP

Station 1:

3 Rounds

30 Double Unders (A:60 singles)

15 Abmat Sit-Ups

Station 2:

28/20 Cal Bike or 38/28 cal Row or Ski

Station 3:

20 Inverted Rows

*Inverted Rows, Body @ Parallel to Floor

Complete as many rounds and reps as possible in teams of 3. Each Athlete starts on a different station, athletes will rotate from the Double Unders + Abmat Sit-Ups to the Cals and then move to the inverted rows before coming back around to station 1. The inverted row station is supposed to be a station where we get more rest before circling back round to the start.
Score = Rounds + Reps Completed

Primary Objective: Keep stations flowing without bottlenecks; maintain steady cycling through Station 1

Secondary Objective: Treat Station 3 as controlled recovery while sustaining consistent row volume across full 30:00

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elev

ated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Bodyheat and Mobility

1:00 - 2:00 Cardio Choice

--

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Barbell Prep and Flow (Checkmark)

2 Sets, Empty Barbell

5 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

3 Front Squats

5 Bradford Press with Lockout

3-5 Behind the Neck Press in Split

2 Split Jerk with 3-5 sec Pause in the Catch

-

Add Loads

-

2 Pause Front Squats (2sec)

Split Jerk w/2 sec Pause in Catch

3 Front Squats

Split Jerk w/2 sec Pause in Catch

--

Add Loads up to 65% as 2 Front Squats + 1 Split Jerk

Specific Workout Primer after Front Squat + Split Jerk Complex (Checkmark)

Get to Working Loads on the Dumbbell Clean and Jerks and Thrusters

-

3/3 Single Arm Dumbbell Hang Clean and Jerk

3 Lateral Burpees over Dumbbells

3 Dumbbell Thrusters

3 Lateral Burpees over Dumbbells

Front Squat + Split Jerk Complex (Weight)

Every 2:00 x 5 Sets

Front Squat + Split Jerk

Set 1: 5+1 @ 65%

Set 1: 5+1 @ 70%

Set 1: 4+1 @ 75%

Set 1: 3+1 @ 80%

Set 1: 2+1 @ 80% +

% of Split Jerk
Score = Heavy for the Day

Modifications:

For those with Front Rack mobility issues, consider moving to back squats, rack the barbell and then get into the split jerk after the back squats.

For those that need a Box Squat variation, we can adjust to Box Squats. Rack the barbell, move the box, then split jerk.

For those that can’t split jerk, we can move to Dumbbell Push Press as a good alternative after the Front Squats. But adjust to 5-7 challenging dumbbell push press.

"Valar Morghulis" (4 Rounds for time)

For Time:

Every 3:00 x 4 Sets

5/5 Single Dumbbell Hang Clean and Jerk

5 Lateral Burpees over Dumbbells

10 Dual Dumbbell Thrusters

5 Lateral Burpees over Dumbbells

Dumbbell(s): (Rx50/35, S 40/25)

*Clean and Jerk with Single Dumbbell

*Thrusters with Dual Dumbbell
Score = Average Time per Set

Time Domain: 1:15 - 1:45 per set

Primary Objective: Keep all four sets within +/- 5–10 seconds of each other

Secondary Objective: Thrusters performed unbroken every round

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/wheel

Stretches:

updog/down dog

Cat cow

thoracic rotation

scorpion

bird dog

green band

Clean and Jerk (Review split jerk w/ pvc
Build up clean and split jerk)

Mr. and Mrs. Claus (Checkmark)

With a partner, split work as needed:

AMRAP:

20 db hang clean and jerk

10 burpee over the db (Dallas ski)

500 row

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

Push/Pull (Checkmark)

8 sets: Every :90sec

Set 1: 6 BB Seated Military press (75-78%)

Set 2: 6 Deadlift at 85% of 1RM

OR…

6 Pendlay rows at 85% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

10/10 DB RDL

OR….

10 BB good mornings (weighted - more than last week)

10/10 DB Bent over rows

***

3 sets

10 DBs seated front delts

10 DBs seated hammer curls

10 BB Drag curls (weighted)